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The Effects of Resistance Training Frequency on Muscle Hypertrophy and Strength in Healthy Trained Individuals: Literature Review

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The Effects of Resistance Training Frequency on Muscle Hypertrophy and Strength in Healthy Trained Individuals: Literature Review University of Central Florida STARS Honors Undergraduate Theses UCF Theses and Dissertations 2016 The Effects of Resistance Training Frequency On Muscle Hypertrophy And Strength In Healthy Trained Individuals: Literature Review Alexander C. Boivin University of Central Florida Part of the Kinesiotherapy Commons, Other Rehabilitation and Therapy Commons, Physiotherapy Commons, Public Health Education and Promotion Commons, Recreational Therapy Commons, Sports Sciences Commons, and the Translational Medical Research Commons Find similar works at: https://stars.library.ucf.edu/honorstheses University of Central Florida Libraries http://library.ucf.edu This Open Access is brought to you for free and open access by the UCF Theses and Dissertations at STARS. It has been accepted for inclusion in Honors Undergraduate Theses by an authorized administrator of STARS. For more information, please contact [email protected]. Recommended Citation Boivin, Alexander C., "The Effects of Resistance Training Frequency On Muscle Hypertrophy And Strength In Healthy Trained Individuals: Literature Review" (2016). Honors Undergraduate Theses. 109. https://stars.library.ucf.edu/honorstheses/109 THE EFFECTS OF RESISTANCE TRAINING FREQUENCY ON MUSCLE HYPERTROPHY AND STRENGTH IN HEALTHY TRAINED INDIVIDUALS: LITERATURE REVIEW By ALEXANDER C. BOIVIN, BS, CSCS A thesis submitted in partial fulfillment of the requirements for the Honors in the Major Program in Sport and Exercise Science In the College of Education and Human Performance And in the Burnett Honors College At the University of Central Florida Orlando, Florida Summer Term 2016 Thesis Chair: Anna Valdes, Ed.D. ©2016 Alexander C. Boivin ii ABSTRACT The purpose of this study is to determine the effects of increased resistance training frequency on strength and hypertrophy in trained individuals. Five studies were deemed eligible based on the inclusion exclusion criteria. The inclusion criteria for this review were healthy trained individuals. “Trained” refers to over one year of resistance training experience. Exclusion Criteria were study’s that examined either untrained or obese individuals as participants. The evidence indicates a dose-response trend in frequency. Resistance training each muscle group twice a week may be superior compared to once per week. Further more, resistance training each muscle group three times a week may enhance hypertrophy and strength adaptations even more compared to either once or twice a week. Recovery of the muscle may be reached in approximately 72 hours or 3 days. Mechanisms that may correlate to this phenomenon could be related to the more frequent elevations in muscle protein synthesis and physiological anabolic hormones. These results may help develop more specific guidelines in programming for intermediate to advanced athletes as well as lead way to more research on acute training variable manipulation. iii TABLE OF CONTENTS LIST OF FIGURES ...................................................................................................................... v Alexander Boivin ! 8/4/16 5:11 PM LIST OF TABLES ....................................................................................................................... vi Deleted: vi INTRODUCTION ......................................................................................................................... 1 Alexander Boivin ! 8/4/16 5:11 PM Deleted: vii Purpose of the Review .................................................................................................................................. 3 Operational Definitions ................................................................................................................................. 3 LITERATURE REVIEW ............................................................................................................ 5 Resistance training Principles ....................................................................................................................... 5 Motor Development and Frequency ............................................................................................................. 7 Volume and Training Frequency .................................................................................................................. 7 Frequency and Periodization ......................................................................................................................... 8 Rationale ....................................................................................................................................................... 9 METHODS .................................................................................................................................. 10 RESULTS .................................................................................................................................... 11 Split vs. total body training ......................................................................................................................... 12 Muscle protein synthesis ............................................................................................................................. 16 Over reaching with high frequency ............................................................................................................. 18 Efficacy of split routines ............................................................................................................................. 19 Self-selected resistance training frequency ................................................................................................. 20 Frequency in weight lifting ......................................................................................................................... 21 DISCUSSION .............................................................................................................................. 23 Recovery ..................................................................................................................................................... 23 Endocrine Responses .................................................................................................................................. 26 Further research and limitations .................................................................................................................. 31 REFERENCES ............................................................................................................................ 32 iv LIST OF FIGURES Figure 1 ......................................................................................................................................... 6 Figure 2 ....................................................................................................................................... 26 Alexander Boivin ! 8/4/16 5:11 PM Deleted: 4 Alexander Boivin ! 8/4/16 5:11 PM Deleted: 23 v LIST OF TABLES Table 1: ......................................................................................................................................... 2 Table 2: ....................................................................................................................................... 11 Table 3 ........................................................................................................................................ 13 Table 4 ........................................................................................................................................ 28 Alexander Boivin ! 8/4/16 5:11 PM Deleted: 26 vi vii INTRODUCTION Increasing muscular size (hypertrophy) and strength is a highly sought attribute not only for athletes seeking to improve performance but also for healthy individuals wishing to improve body composition and health. Considerable research has supported the use of resistance training (RT) to increase hypertrophy, strength and athletic performance (Delecluse, 1997). Several studies have found that RT can decrease sprint times, increase vertical jump height and increase muscular strength and power; all important factors strongly correlated with improved performance in sports. (Wisløff, Castagna, Helgerud, Jones, & Hoff, 2004, McBride, Blow, Kirby, Haines, Dayne, & Triplett, 2009). One RT variable used to increase muscle hypertrophy and strength is manipulating how often an individual trains per week. This is defined as training frequency. Previous research conducted on training frequency has studied the effects of resistance training frequency on individuals with little or no RT experience (untrained). However, there is research to support the view that individuals with significant RT experience (trained) may respond differently to increases in training frequency. In trained individuals, increases in the frequency of RT per muscle group per week, may lead to greater increases in muscle hypertrophy and strength than in the untrained. Highly trained (HT) individuals are defined as those who have been consistently resistance training for one year or more. The purpose of this review is to determine the effect of increasing RT frequency on muscle hypertrophy in healthy trained individuals. The National Strength and Conditioning Association (NSCA) is a world leading membership organization for researchers, strength coaches, personal trainers and educators. They have put forth a set of general guidelines for RT. The NSCA’s guidelines for resistance training 1 include recommendations for frequency of RT. Current
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